4.32
It's the holiday season! One of my favorite times of the year... and a challenging time to eat in a healthful way and make nutrient-dense choices. And because I have a sweet tooth, I'm especially challenged by holiday sweets.
I've shared about a sweet-cheat before in Power Pantry, and I want to reinforce this great substitute for the sugary empty calories we consume at the holidays. Enter the humble date. These fruity, substantial and satisfyingly sweet treats are born of the date palm, and harken back thousands of years to middle-eastern roots.
Dates are still grown in those same middle-eastern countries where they have always been, and they also come from places in the US like California and Florida. These sugary-sweet morsels live up to their history and are worth every bite. The larger, more tender medjool date is especially tasty, with a smoother texture than its common cousin, the Deglet Nour date.
With a creamy texture and great flavor, medjool dates can almost pass for a candy-like caramel. And with a little creativity, dates can be made into tasty pastes and syrups that are a wonderful replacement for honey, maple syrup and agave nectar.
Currently, I'm reconnecting with dates for my mid-run energy boost. I've been honing my running regimen and I don't do energy gels (which are full of corn-everything.) But dates? They are naturally sugary, full of useful glucose and sucrose carbs for mid-run.
Dates also have valuable antioxidants, and nutrients like potassium, calcium, magnesium and phosphorus. That is a much better roster than any energy gel.
So consider stocking some dates in your pantry this holiday season, and keep an eye out for where you can include these wonderful, ancient sweeteners in your holiday cooking. Your body will thank you for caring so much, and you may just find a new favorite recipe.
By the Way
Check out what Dr. Josh Axe says about dates and the value they bring to sweetening our diet:
Dr. Axe on Medjool Dates
4.31
The holiday season is upon us! Thanksgiving is this week, and our kitchens and diets will be bombarded with all the food bounty we can tolerate. And with all that food comes a lot of choices.
Years ago, pastor Andy Stanley wrote a book called, "Choosing to Cheat," with the premise that every day brings us choices that will add value to those around us, or take value away. The point in choosing to cheat, is to cheat work in favor of our spouse and family. Cheat a good opportunity for the best choice. Cheat the thing we want to do for the thing we know we need to do - the choice which will have lasting value in our lives.
The same goes for our wellness lifestyle. This week, and in the weeks ahead, there will be innumerable temptations of delicious sweets and savory dinners. There will be processed favorites (mushroom soup on the green bean casserole, and eggnog (did you ever check the nutritional label on eggnog?)) and homemade standards (the twice-baked sweet potatoes with honey and marshmallows). And the choices will abound.
Is it a problem to enjoy the holiday delicacies? No, not at all, but we need to cheat wisely. Don't throw all caution to the wind, and end up in a carbohydrate coma or artificial-preservative-shock. If your body is accustomed to whole foods, and nutrient dense eating, lean toward those choices whenever possible.
If you're traveling for the holiday, offer to take along a dish which reflects your wellness values. Go simple, like our grandparents used to cook. It doesn't need to be full of tofu and seaweed (my grandparents wouldn't have even known those were edible), just something simple, healthful and delicious.
So enjoy all that this holiday season brings. Savory the down time, the visits with family and friends, the wonderful meals, and the reminders of how blessed we are to live in a nation with all of this abundance.
By the Way
As the years add up in a wellness lifestyle, you'll find recipes which reflect your healthful values, and are just great food. Things like homemade cranberry sauce to go with the turkey. Simple, easy to make biscuits, with only 3 ingredients. I have a shortbread recipe that I'm looking forward to making again. ...And the list grows year by year.
4.30
In 2018 I'll turn 50. I'm going to make kind of a big deal about it, because of how thankful I am to hit the half-century mark. My dad passed away at 48 years old, after a 6 month battle with lung cancer, so he never got to see 50...
It's not that my father was all that unhealthy, but knowing I have the same genes, I'm very aware of the risks, and very thankful for the journey that's gotten me to today. Is that some of my motivation behind Power Pantry, and a wellness lifestyle and doing Spartan Races? You bet it is...
About 7 years ago, I learned that there is a fundamental choice we all make, between healthy lifestyle choices, and unhealthy lifestyle choices. And over the ensuing years, I've leaned hard into a wellness lifestyle.
I don't know how many years I have, but I plan to live them to the fullest and absolutely make the most of my days. We all have the same opportunities for healthful choices, and it starts with recognizing the fundamental role that food plays in our well being. Food truly is medicine - and poor food choices are certainly a detriment to our health.
So if you are new to a Power Pantry, start today to read labels and choose real food. Cut out the processed food-like products, and refined, empty calories. Moderate your portions. Lose some weight. Create an exercise program you can truly live with, and get moving. You'll be glad you did and you'll likely add years to your life.
By the Way
There is research from the last 6 to 8 years that is looking into 'healthspan' instead of just lifespan. The point being, if we live into our late 70's with chronic disease and failing health, is that a worthwhile wellness goal? What if we can extend our health into those later years, and nearing our end, spend a minimal amount of time in decline and poor health. That seems like a much better goal.
4.29
It's hard to qualify any production candy as 'healthy', but with Halloween and the holidays coming up, I thought I'd post about what may be healthier. And this depends on your perspective. I look for sweets with no corn syrup (high fructose or otherwise), no artificial colors, flavors or preservatives, and limited soy ingredients. That's a really high bar to set for most candy.
Here is a great article from Business Insider (www.businessinsider.com) with an exhaustive, ranked list of popular candies and how they stand up to 'healthy' scrutiny:
Healthiest Halloween Candy
Note that basically *none* of these candies listed would qualify as healthy when reviewed with my criteria... this article basically looked at calories, fat content and protein per serving.
You'll see popular favorites on the list like Reese's Peanut Butter Cups, Candy Corn, Twizzlers and at the top of the list, Smarties. It is mostly the fat content that makes many of these less healthy than their counterparts - and peanuts and peanut butter are a common culprit adding fat content.
I like the simplest candies, like old-fashioned butter toffee and caramels. When you can find these with no corn syrup and sans all the artificial junk, they can be a great treat. And a standard satisfier around our house (and in our pantry) is dark chocolate. High in antioxidants and with a little kick from caffeine, dark chocolate has a rich, sophisticated flavor that is really satisfying (to me).
The biggest thing to remember with candy consumption is portion control. Don't let your sweet tooth get the better of you! If you're buying Halloween candy, get the 'fun' sizes and mini packets to keep the kiddos from pigging out on any one thing. Any of the candies reviewed in the above article would be okay in moderation... the key is keeping the candy cravings under control.
Have fun this Halloween, and you can even consider offering popcorn or graham cracker cookie treats for the costumed hoards. Most of all remember to keep candy consumption to a minimum.
By the Way
Some months ago I found this tremendous website for 'healthy' candy. Again, I would qualify that as no corn syrup (high fructose or otherwise), no artificial colors, flavors or preservatives, and as simple and organic as possible. Check out the Natural Candy Store, www.naturalcandystore.com. I get this awesome all natural bubble gum from Tree Hugger through them... isn't the internet great?
4.28
I get lots of fitness-related emails, posts and content on a weekly basis. This week Tony Horton was encouraging readers to double down on their 2017 goals and still accomplish what they set out to do this past January. I agree.
There are two months left to brush aside the excuses, the busyness and distractions and get something done for our health. Maybe it is cleaning up your pantry and finally pitching all the foods with artificial preservatives, flavors, colors and sweeteners. Or maybe it is taking your pedometer seriously for the next two months and logging some serious miles.
How about getting to the gym and actually working out? You're paying for the membership - that's supposed to be the hard part... but I think getting out the door trekking to the gym is really where the serious are separated from the bystander.
Maybe it's time to commit to a body weight workout regimen. There are innumerable and worthwhile resources out there like these:
www.darebee.com
www.spartan.com
So give it a whirl. Dig deep. Don't fizzle for the next two months... conquer! And when 2018 gets here, you'll be healthier and confident as we tackle a brand new year.
By the Way
As I often say, don't go it alone! Find a fitness buddy, or at least an online partner, or virtual coach. Create accountability around consistent effort, enjoying the journey and the fellowship that comes from working together on something worthwhile. You can do it!
4.27
We are capable of so much more than we give ourselves credit for. And we're certainly capable of more than others around us may think we're capable of. All it takes is focus and direction. Without it we can end up bumbling through life where today looks like yesterday and tomorrow looks like today. Life is worth much more than that.
It starts with direction and some purpose, and simply needs a plan:
Go
To get anywhere, we have to have a destination in mind. How many of us invest more effort planning our yearly vacation than we do any other aspect of life? Having a vision of where our life is going should be normal. Maybe it is eating healthy, nutrient-dense foods, or getting out for a long walk several times a week. Write it down. Create a road map. Most of all have a solid reason 'Why' you have this vision for yourself.
Do
Next is to execute our plan. However simple or detailed it may be, start to do. Long-term goals, short-term goals, goals of little consequence, and goals of great consequence... all it takes is focused effort, day-in and day-out, to get there. While disciplined action may not be fun, it is the path to your envisioned future, so stick with it and put in the effort.
Adjust
If you are striving toward something worthwhile, it will be hard. Life may (probably will) get in the way. Press on anyway. Friends may doubt your sanity or choices (especially if you are making wiser / healthier / better life choices than they are) and pressure you to let it go, and get 'back to normal.' Press on anyway. As we learn what it takes to achieve our goals we may need to adjust our time frames, add more resources, or invest in an intermediate step. Do it. Adjust, and keep the vision and reason why clearly in front of you.
Repeat
As you do the next thing, stay keenly aware of new opportunities. If you're developing new skills (like cooking in a healthy way or fitting a great workout into a busy week) share those skills with others. Add to your vision as you open up vistas in life that you were never aware of. Once you have a new plan, execute it, adjust to the circumstances and continue your positive journey of growth.
When we Go, Do, Adjust and Repeat, we likely will create a meaningful and beneficial upward spiral in life. We'll grow into new experiences, accomplish purposeful things, and likely enjoy an added richness of life. Happy doing.
By the Way
The most valuable step in achieving our goals is the ability to Adjust. If you fall behind, restart. Every day is a new day, a new chance to dig into your goal and accomplish the next thing. Always work on your reason why; knowing why is the best reset we can have. And we'll likely not be lonely - it is surprising how many new friends and supporters we find on our new path.
4.26
Jim Rohn said, "You are the average of the five people you spend the most time with." I think he's right. If this is true we should very careful about who we follow. I'm a Christ follower, so I look to Him first to influence me; beyond my faith, I need to choose my coworkers, friends and acquaintances very wisely. If we want to live a wellness lifestyle, we need people around us who understand the value of wise choices, nutrient-dense foods and being physically active.
As the years advance, the groups we hang out with may change. What's imperative is that we step back every so often and ask ourselves if we benefit from being around this group, and are we also a benefit to them? If not, we have to give ourselves permission to change - seek some new horizons, find some new heroes, connect with new and valuable relationships.
Yesterday I finished my third Spartan Race. It was a Stadium Sprint at Citizen's Bank Park in Philly. What a blast. There has been something life-giving about connecting with the Spartan Race lifestyle. My workouts are more focused. I love the challenge of running across it, carrying it, climbing up or over it, or jumping on it. I have accomplished more physically in the past 2 years than I ever thought I was capable of.
All it took was giving something new a try. The Spartan Races seemed interesting and classy enough (some mud runs and obstacle course races are not nearly so respectful.) And sure enough, I've found a new group of very worthwhile influencers. I'm sure I will up my average by being a part of the Spartan Race movement.
For yesterday's race, I didn't flub any of the 21 obstacles. That meant NO penalty burpees, and a much better finish time than if I was cranking out 30 burpees on obstacles I couldn't do. I finished the 4 mile race in 59:47, which for me was an incredible time.
Thousands of racers were in Philly yesterday for the Stadium Sprint at Citizens Bank Park. I think we all upped our average by living the journey that got us race day... it is much more about the journey getting there, than about race day itself. For that, I'm thankful to have found the Spartan Races.
How about you? Today is a great day to look closely at who you are hanging out with and recognize the influence they have in your life. And making a few changes and additions can help you hit your best average ever.
By the Way
The Spartan Race Stadium Series sprints are held all around the country in famous baseball and football stadiums. The running course takes you on the concourses, up and down stairs and ramps, and even behind the scenes (we got to run through the visitors dugout and did push ups in the visiting team locker room.) There is tons of running in the bleachers, sometimes carrying a sandbag or a couple of 5 gallon water jugs. While we did a lot of typical Spartan obstacles like the spear throw and Atlas carry, there was no mud or fire, and we got to do box jumps and jump (a weighted) rope. It was awesome...
I've shared about a sweet-cheat before in Power Pantry, and I want to reinforce this great substitute for the sugary empty calories we consume at the holidays. Enter the humble date. These fruity, substantial and satisfyingly sweet treats are born of the date palm, and harken back thousands of years to middle-eastern roots.
